Everyone wants to look their best when the temperatures go up and now is the time to do something about it. Getting in shape takes discipline because if you are not constant with your workouts and healthy food choices then you won't see any results. Take the challenge one day at a time and give yourself one day a week to give in to some of your unhealthy cravings. If you eat well 90% of the time, it is okay to stray 10%...ok maybe 20%.
Here is an idea of what your menu could look like in a busy day:
Breakfast
Forget about white bread, and make yourself a peanut butter and jelly sandwich with whole-wheat bread. Make sure the peanut butter is all natural. Low-fat options are loaded with sugar which will eventually turn into fat because you can't burn it. Choose sugar-free jelly, and stick to one spoon to sweeten your sandwich. Add some fruit on the side like grapes, or an apple. Skip sugary drinks. Instead drink a glass of milk, coffee or tea.
Snack
Pack your snacks the day before so it's easy to grab them and go. That way you will always have something available to eat and will not go straight to the vending machine at school.
Some ideas are: mixed unsalted nuts and seeds with prunes to add some sweetness. It is best if you make the mix yourself. Another option are celery sticks or cucumber with hummus, or pita chips with Tostitos salsa, which has little fat and calories but tastes so good. (Remember, make sure anything you eat does not have white flour).
Lunch
Time to eat a bigger meal. You can buy a whole chicken from the grocery store and eat it through out the week. By adding ingredients to your chicken you can create different dishes. For example, to make chicken tacos, simply cut some of the chicken, and make some pico de gallo by chopping a tomato, an onion, one green pepper, cilantro. You can add jalapenos if you like spice and finally add fresh slices of avocado and grated low-fat cheese. You can also add canned beans to save time, but make sure to wash them before to get rid of all the sodium. That is one quick meal for a busy college student.
Post-Workout, or another Snack
Try eating more fruit, or eating nutritive bars. Don't be fooled by bars that claim to be healthy, but are nothing but sugar and calories. Try a better alternative like Luna Bars, which contain vitamins that are good for women, and enough protein to replenish you after working out (They have really cute packaging too!).
Skinny Cow also has small portions if you are craving chocolate. Just make sure you only eat one portion.
Dinner
Invest in an indoors grill like
this one , or
this one. This way you can forgo oils and quickly cook your food. For dinner you can have some salmon with broccoli and brown rice on the side. Add flavor to the broccoli with wine vinegar or lemon. To add sweetness to your dinner, get some Crystal Light Packages and add them to your water. For dessert, pick a fruit and add some honey to sweeten it a little if it's hard to eat it by itself.
Always plan your meals the day before, it is so much easier to stick to your diet so you're not always in a rush.
--Karla R.
- Cait 
